Muscle loss - Vibrance Health

Muscle loss, also known as muscle atrophy, occurs when muscle cells shrink or degrade as a result of aging, illness, or lack of physical activity. This leads to reduced muscle strength, mass, and function over time. Some key points about muscle loss include:

• It can happen at any age, but risk increases after age 30. Muscle mass declines 3-5% per decade after 30.
• Lack of exercise and protein accelerates loss of muscle. Without resistance training, most adults lose 3-5 lbs of muscle per decade.
• Diseases like cancer, heart disease, arthritis, and diabetes promote muscle wasting.
• Poor nutrition, low testosterone, corticosteroid medications, and injuries also spur muscle loss.
• Sarcopenia is the medical term for age-related muscle loss. Up to 30% of seniors have lost significant muscle by age 70.

What are the symptoms of muscle loss?

• Decreased strength
• Trouble rising from a chair or climbing stairs
• Fatigue, tiredness
• Weight loss, loose fitting clothes
• Poor balance, increased risk of falls

What can you do to slow or prevent muscle loss?

• Engage in resistance training 2-3 times per week. Lifting weights builds muscle at any age.
• Eat adequate protein - experts recommend 0.5-0.8 grams per lb of body weight daily.
• Include omega-3 fatty acids from fish, nuts, seeds and vegetables to reduce inflammation.
• Manage chronic illnesses carefully and seek early treatment.
• Talk to your doctor or visit Vibrance Health if muscle loss seems abnormal.

Slowing muscle loss helps retain strength, mobility and vitality into older age. With a little diligence to good nutrition and regular training, you can hold onto functional muscle even as you get older.